Child's Pose
BalasanaA restorative shape that decompresses the spine and opens the lats — useful between heavy sets, not just at the end of class.
- 01Kneel with the big toes together and the knees as wide as comfortable.
- 02Sit the hips back towards the heels and walk the hands forward.
- 03Let the forehead rest down and the ribs soften towards the thighs.
- 04Breathe into the back of the ribcage for 60–90 seconds.
- 01Widen the knees if the hips won't reach the heels.
- 02Breathe into the back ribs — that's the point.
- 03Walk the hands to one side to bias one lat.
- 01Forcing the hips down and straining the knees.
- 02Shallow chest breathing instead of back-rib breathing.
- 03Treating it as filler rather than active recovery.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.